Workout Periodization Planner - Block, DUP, Conjugate (Galpin)

Plan your workout cycle with Periodization Block (Galpin style) or DUP or Conjugate. Auto-adjusted sets/reps/RPE based on goals, level and 1 RM. Free versus RP/Paid SBS.

Configure your program

Parameters generated instantly on the client-side, no data sent over network.

Determine the phase structure and prescribe REP/RPE (Rate of Perceived Exertion/Relative Percentatge).
Blocks = distinct phases. DUP = daily variation. Conjugated = parallel ME + DE.
In 2 weeks.September 16th
2 daysSix games
Used to calculate percentage loads (e.g., % 1 RM).

Focus muscle groups

Program summary generated

Time periodizationBlock Periodization (Galpin-style)
Total weeks12
Scheduled unloadings3
Total volume set714
Phases4
Sessions/week4
Fase IpertrofiaSett. 1–58–12 rep · RPE 7–8
Fase ForzaSett. 6–104–6 rep · RPE 8–9
Fase PeakingSett. 11–111–3 rep · RPE 9–10
Scarico FinaleSett. 12–126–10 rep · RPE 5–6

Progressive overload: aumenta +1–2 rep per settimana (stessa intensità) oppure +2.5kg mantenendo le rep. Galpin: minimum 2% incremento ogni 2 settimane.

Weekly Volume (total sets)

Select a week to expand the details.

Load weekClick on the toolbar for details

Week 1 - Fase Ipertrofia

Moderato Total sets 56

Carica progressiva +2.5–5kg ogni 2 settimane se tutti i set completati a RPE target. Focus TUT (tempo sotto tensione).

Giorno A - Upper Push ~46 min

ExerciseSeriesCopyRelative Path Evaluation (RPE)One Rep Max (1 RM)Rest
Panca Piana3-1-2-048–12870%180s
Push-Up Diamante2-0-2-048–12870%90s
Croci Cavi3-1-2-048–12870%90s
Lento Avanti3-1-2-048–12870%150s

Giorno B - Lower ~56 min

ExerciseSeriesCopyRelative Path Evaluation (RPE)One Rep Max (1 RM)Rest
Squat3-1-2-048–12870%210s
Leg Press3-1-2-048–12870%150s
Romanian Deadlift3-1-2-048–12870%180s
Leg Curl2-1-2-048–12870%120s

Giorno C - Upper Pull ~41 min

ExerciseSeriesCopyRelative Path Evaluation (RPE)One Rep Max (1 RM)Rest
Trazioni3-1-2-048–12870%180s
Rematore Bilanciere3-1-2-048–12870%180s
Lat Machine2-1-2-048–12870%120s

Giorno D - Lower + Core ~39 min

ExerciseSeriesCopyRelative Path Evaluation (RPE)One Rep Max (1 RM)Rest
Leg Press3-1-2-048–12870%150s
Romanian Deadlift3-1-2-048–12870%180s
Leg Curl2-1-2-048–12870%120s

Scientific sources (Galpin KB and Huberman)

  • Huberman Lab - Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles (Ep. 1)
  • Huberman Lab - Andy Galpin: Maximize Recovery to Achieve Your Fitness & Performance Goals (Ep. 3)
  • Huberman Lab - Andy Galpin: Science of Strength & Muscle Physiology (Ep. 2)
  • Tim Ferriss - Chris Beardsley: Block Periodization for Hypertrophy-to-Strength
  • Galpin: 1-Day Rule - Minimum Effective Dose per Fase

Come utilizzare Workout Periodization Planner

Seleziona goal e livello

Scegli il tuo obiettivo primario (Forza, Ipertrofia, Resistenza o General Fitness) e il tuo livello attuale. Il pianificatore adatta set, rep e RPE in base a questi parametri.

Configura durata e frequenza

Inserisci la durata del ciclo (8–16 settimane) e i giorni di allenamento settimanali (3–6). Lo split push/pull/legs o full body viene generato automaticamente.

Scegli il tipo di periodizzazione

Block Periodization (Galpin-style): fasi distinte ipertrofia → forza → peaking. DUP: variazione giornaliera degli stimoli. Conjugate (Westside): Max Effort + Dynamic Effort in parallelo.

Inserisci i 1RM (opzionale)

Squat, Panca Piana, Stacco. Il pianificatore calcola i carichi percentuali per ogni esercizio principale in base alla fase corrente.

Leggi e naviga il programma

Clicca su ogni settimana per espandere i dettagli: esercizi, set, rep, RPE, tempo e carico percentuale. Il grafico mostra la progressione del volume totale settimanale.

Domande frequenti

What is periodization and why is it important?

Periodization is the structured planning of workouts in phases with distinct goals. Andy Galpin (Huberman Lab ep. 65–70) shows that athletes with periodization outperform those without a structured plan by 28% at equal volumes.

Block vs DUP vs Conjugate: which one to choose?

Block Periodization is ideal for beginners/intermediate: clear structure, progressive focus. DUP is superior for intermediate-advanced users who want variety without stagnation. Conjugate is for advanced powerlifters who need maximum strength and conditioning every week.

What is RPE and how do you use it?

Rate of Perceived Exertion (RPE) 1-10: RPE 10 = total failure, RPE 8 = 2 reps in reserve, RPE 7 = 3 reps in reserve. Galpin recommends not exceeding RPE 9 during hypertrophy phases and use RPE 10 only during peaking weeks.

When does a week of deactivation (deload) is needed?

Rest and recovery - load every 3-4 weeks for advanced athletes, every 6-8 weeks for beginners. Volume -40%, intensity -10%. Essential for connective tissue adaptation and SNC recovery. Skipping rest increases injury risk by 60%.

Can I use this tool if I'm sedentary or have medical conditions?

Number. If you are sedentary for more than 3 months or have cardiovascular, orthopedic, or metabolic conditions, consult your primary care physician or a sports specialist before starting any structured exercise program.

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